Monday – Legs
12 min 138 kCal AMT level 3 for 5min and 5 for 5min
Squats 20kg wide squat with kettle bell combo 16kg
4*12
Deadlift 15 kg 3*12 17.5kg 1*12
Squat thrust with kettle bell 12kg 3*1min 16kg
1*1min
Walking lunges 4kg 1*20 5kg 3*20
Leg extensions 13.6kg 4*15
Leg curl double 32kg 4*10
Single leg curl 13.6kg 3*10 (each leg)
Lying to standing arm locked and reverses 2kg 20
Russian twists 5kg 4*20
Crunches 5kg 4*15
Stretches
Tuesday - Shoulders and Back
Rowing - Distance 3985m in 20 min burning 217 kCal
3 min warm up followed by 7 40 second high speed 80 second's gentle row
Rowing - Distance 3985m in 20 min burning 217 kCal
3 min warm up followed by 7 40 second high speed 80 second's gentle row
One arm dumb bell row 3*15 5kg
1*15 6kg
Lat pull down 4*12 22.5kg
Cable row 3*12 50kg 1*8 55kg
Lat pull down 4*12 22.5kg
Cable row 3*12 50kg 1*8 55kg
Shoulder press 4*12 6kg
Front raise rotation 4*12 3kg
Deltoid raise 3*12 7kg 1*12 8kg
Total gravity gym overhead pull down 10 reps
Front raise rotation 4*12 3kg
Deltoid raise 3*12 7kg 1*12 8kg
Total gravity gym overhead pull down 10 reps
Climbing.plank 30 sec 2* opposite
knee to elbow 2* knee to outer elbow
Sit-ups 4*12 7kg
Wednesday - Triceps, Biceps and
Chest
Spinning 11.1 miles in 30 min
burning 269 kCal
5min warm up on gear 8 followed
by a pyramid
Gear 12 standing 40 seconds RPM
75+
Gear 9 80 seconds
Gear 13 standing 40 seconds RPM
70+
Gear 10 80 seconds
Gear 14 standing 40 seconds RPM
65+
Gear 11 80 seconds
Gear 15 standing 40 seconds RPM
60+
Gear 12 80 seconds
Gear 16 standing 40 seconds RPM
55+
Gear 13 80 seconds
Gear 17 standing 40 seconds RPM
50+
Gear 14 80 seconds
Gear 18 standing 40 seconds RPM
45+
Gear 15 80 seconds
Gear 19 standing 40 seconds RPM
40+
Gear 16 80 seconds
Gear 20 standing 40 seconds RPM
40+
Gear 17 80 seconds
Gear 21 standing 40 seconds RPM
40+
Gear 18 80 seconds
Followed by 1 min gentle cycling
then 20 second sprints on gear 8 four times and a cool down. If you followed
any of that I will be amazed but it is a good record for me! (sorry if boring!)
Chest fly 3*12 11.5kg 1*12 13.5kg
Reverse chest fly 1*12 11.5kg 1*12 13.5kg 2*12 16kg
Cross chest pull 3*12 7kg (I am not very strong in that chest muscle!)
Biceps on cable machine 3*12 13.5kg 1*12 16kg
Triceps straight bar on cable machine 4*12 27kg
Triceps V bar on cable machine 4*12 27kg
Reverse biceps 4*12 3kg
Full extension crunch 4*12 5kg
Russian twist 4*20 5kg
Reverse chest fly 1*12 11.5kg 1*12 13.5kg 2*12 16kg
Cross chest pull 3*12 7kg (I am not very strong in that chest muscle!)
Biceps on cable machine 3*12 13.5kg 1*12 16kg
Triceps straight bar on cable machine 4*12 27kg
Triceps V bar on cable machine 4*12 27kg
Reverse biceps 4*12 3kg
Full extension crunch 4*12 5kg
Russian twist 4*20 5kg
Stretches
Thursday
– Legs
AMT 255 kcal, 22 min 1.87 miles
Squats 20kg wide squat with
kettle bell combo 16kg 3*12 25kg and 24kg 1*12
Step-ups 3*30 (15 each side)
7kg 1*30 (15 each side) 8kg
Leg extensions (lying down
pushing up) 1*15 40kg, 1*20 45kg, 1*20 50kg, 1* 20 55kg
Deep fast squats lifting
workout bench with weights 1*12 5kg, 2*12 20kg, 1*12 25kg, 1*12 30kg
Calf raises 1*12 15kg, 3*12
17.5kg
Sit ups 3*12 5kg, 1*12 heels
off 5kg
Stretches
Friday –
Back and Shoulders
Pilates 45m
Row 4020 m 220
cal 20 min - max 50spm
5 min warm up followed by 7 40
second high speed 80 second's gentle row
Gravity gym - overhead lateral pull up 4 4*10
Gravity gym - pull up rotation 4*10
Shoulder press 4*15 10kg
Dumbbells pullover 4*12 9kg
Dumbbell shrug 4*12 5kg
Machine row 4*12 18kg
Push up 3*10
Russian twists 4*20 5kg
Stretches
Saturday/Sunday
One of these (if not both on occasions will be a rest day!) I will do Body Pump or some Cardio.
Body Pump weights
Warm-up 7.5kg
Squats 17.5kg
Chest 7.5kg
Back 12.5kg
Triceps 10kg
Biceps 5kg and one set of 7.5kg
Lunges 10kg
Shoulders 5kg
Abs 5kg
Stretches
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